Videos
Instructions
- Stand with feet shoulder-width apart, dumbbell placed between your feet.
- Hinge at the hips and grasp the dumbbell with one hand, keeping your back straight.
- Explosively drive through your legs and hips to pull the dumbbell upward.
- As the dumbbell passes chest level, rotate your elbow under and punch the weight overhead.
- Lock out your arm at the top with a stable overhead position.
- Lower the dumbbell back to the ground with control and repeat for reps before switching sides.
Technical Tips
- Keep the dumbbell close to your body during the pull.
- Engage your core throughout the movement for stability.
- Avoid pressing the dumbbell; rely on hip extension and pull.
- Ensure full lockout of the elbow and shoulder at the top position.
Breathing Tips
- Inhale before initiating the pull.
- Exhale forcefully during the explosive upward phase.
- Inhale again as you lower the dumbbell under control.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc issues
- Acute wrist or elbow injuries
- Knee injuries limiting explosive extension
What muscles do I work with the dumbbell snatch?
The dumbbell snatch targets the shoulders, back, and legs, while also engaging the core, glutes, and hamstrings for a full-body workout.
Is the dumbbell snatch good for fat loss?
Yes, the dumbbell snatch is a high-intensity compound movement that burns calories and boosts metabolism, making it effective for fat loss.
How heavy should my dumbbell be for snatches?
Start with a moderate weight that allows proper form—typically 25–35 lbs for beginners—then increase as technique and strength improve.
Can I do dumbbell snatches every day?
Due to its intensity, the dumbbell snatch is best performed 2–3 times per week to allow for proper recovery and avoid overtraining.
Is the dumbbell snatch safe for beginners?
The dumbbell snatch is an advanced movement; beginners should first master foundational lifts like the dumbbell clean and press before progressing.
The Dumbbell Snatch is a full-body, explosive power movement that enhances athleticism, coordination, and strength. Commonly used in CrossFit, strength training, and functional fitness programs, this dynamic exercise develops powerful hip drive, shoulder stability, and unilateral control. By performing the snatch with a single dumbbell, athletes can address muscular imbalances while improving proprioception and core engagement. Its vertical pulling motion, followed by an overhead lockout, makes it highly effective for developing speed, power, and balance. This versatile exercise is also a strong conditioning tool when performed for high reps, benefiting cardiovascular endurance while targeting multiple muscle groups simultaneously. Suitable for advanced practitioners, the Dumbbell Snatch demands precise technique and control to maximize performance benefits and reduce injury risk.